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How to Get Wider Biceps (WORKS EVERY TIME)

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Rating: 4.0; Vote: 1

m going to show you the best way to widen your biceps and get bigger, thicker arms in the process. Many times people focus on the height of their arms by working on building up the bicep peaks. While this is an approach that is sound it is not the only one. Incorporating brachialis work into your arm workouts is something you do not want to forget to do. The brachialis muscle is situated beneath the biceps and is slightly visible if you flex the arm and palpate on the outside of it. Just underneath your long head of the biceps is a muscle that might be popping out a bit that is located between the biceps and triceps. This is the brachialis. The function of this muscle is to flex the arm. Unlike the biceps however, this is its only job. The biceps on the other hand will supinate the forearm and flex the humerus at the shoulder while still helping to flex the elbow. The main difference however is that due to the fact that a muscle is strongest in its midrange, the brachialis is going to be more strongly contributing to elbow flexion in the beginning third to half of an elbow bend and the biceps will kick in more strongly from the midpoint up. Since the two muscles share a common function it is impossible to get one to be removed completely from the action of flexing the arm. That said, there are things you can do to favor the action of the brachialis by slightly defavoring the contribution of the biceps by impairing its preferred action. This can be achieved by pronating the forearm primarily. You have probably heard that the hammer curl is a great exercise for building up the brachialis and thickening the muscle beneath the biceps to help push it outward and give you thicker looking arms. That is correct, however many times people don-t perform the exercise properly and don-t see the results they should from doing it. The key is the positioning of the forearm and elbow during the movement. Instead of just keeping your hand in neutral with your knuckles pointed straight ahead, fold the arm against the chest and pronate the forearm. From here, simply flex and extend the elbow to lift and lower the dumbbell. This will really ignite the brachialis while minimizing the contribution of the biceps to the movement. There are other exercises you can do that will accomplish this as well. One of them is a modification on the greatest upper body builder there is, the pullup. Rather than doing chinups which have a high contribution of biceps because of the supinated forearm required to do the exercise, you would want to do a pullup. But not just any pullup. Instead, take a very close grip on the bar and aim to close down the angle of the elbow joint as you pull rather than worrying about getting your elbows behind your body. This movement can be done from a inverted row position as well if it is too difficult to do while hanging from a bar. Either one is going to light up the brachialis and have you filling up those shirt sleeves in no time. If you are looking for a science based step by step workout plan that helps you to build muscle by getting the most out of every exercise you do, head to and get the ATHLEAN-X Training System. See how training like an athlete and taking your training more seriously can speed up the gains you get and help you keep them for years to come
Date: 2022-04-22

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Comments and reviews: 10

good
So how do we incorporate this into our biceps regimen. do we completely replace the barbell curl/ ez bar curl/ dumbell curl set with this. or do we do it as a complementary 1 - 2 set exercise as an addition to our existing biceps routine. because i remember Jeff saying that we are already loading the biceps on a pull day. and that one of the most common causes of our biceps not getting bigger in size is because most people over work it
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sport
One thing I've never stood about this - my arms look big in the flexed 'hammer position ' but skinnier front on. Surely hammer curls reinforce that? Would outward curls not help?
Also I do powerlifting rather than bodybuilding but do hammer and reverse curls at the end of a sesh, but still have this problem. Could it be that I have to do more regular curls? Cheers
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TaxEvasion
This could very well be the reason why my biceps don't change when I do a bicep flex. My biceps only harden when flexing from a relaxed state. I've done hammer curls for about 2 years obsessively, whilst only doing different bicep curl variations for 1 year.
I just want tennis balls to come out of nowhere when I flex: (
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Dante
Ik this is a 2 year old vid but imma ask anyways, how heavy are the dumbbells you use for the hammer curls? Cuz I did hammer curls with a 30 lbs dumbbell and I got a elbow injury. Just wanna make sure if I should use not as heavy weights or if it's just a muscle build up thing
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GhostHxr
That particular muscle in my arm is buldging but I feel like the other side of my arm is super skinny. i can see it in your arm too. I want to be huge and my arms are bigger than most but I feel like it's WAY higher than they are wider. What the heck is up with my arms?
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Greg
I just learned about a new muscle! I almost couldn't find my brachialis because it's so underdeveloped compared to my biceps and triceps. Tried the crossover hammer curls and could feel the difference immediately. Thanks Jeff!
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Norion135
That-s what I love about Jeff! always giving examples for bodyweight exercises for people without weights (like me. I do have a pull-up bar and those bars for dips - so no excuses for me to not train my brachialis: D
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Raj
It's got a lot to do with your genetics. Of course, you can be on a pharmacy diet and live in the gym to get close to someone with those genes. Now, whether that appeals someone is a matter of taste and want.
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William
Hey Jeff, I was just curious. I-ve seen lots of people do hammer curls while having on of the sides of the dumbbells pressing on their hand. Does that make it easier or make the exercise less effective?
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Jason
good video but I hate how every exercise video has to have blasting bassy music at the intro and end. When I try to watch these vids at night it have to run to lower the volume when they get to the end
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